ADHD & Exercise: What Is the Connection?

What Is ADHD?

Attention-deficit/hyperactivity disorder (ADHD) is a neurodevelopmental condition that impacts attention, impulse control, and executive function. Symptoms of ADHD typically present as predominantly inattentive, predominantly hyperactive-impulsive, or a combination.¹

Common symptoms of ADHD include:

• Struggling to follow instructions
• Fidgeting or squirming
• Forgetfulness or losing things
• Inability to concentrate on activities or tasks
• Poor organizational skills
• Excessive talking or interrupting conversations
• Being easily distracted
• Impatience

ADHD & Exercise: What Are the Benefits?

ADHD and exercise connect in many ways, with evidence suggesting physical activity can reduce difficult ADHD symptoms. For example, exercise can aid in emotional regulation, provide outlets for pent-up hyperactivity, and boost low dopamine levels to provide motivation. If you wonder, “Does exercise help ADHD,” consider implementing a routine to experience the benefits.

Improved Executive Functions

Executive dysfunction in ADHD can result in difficulties paying attention, managing time, organizing, multitasking, or recalling details. These challenges can impact work and school performance and cause conflict in relationships.

However, some research suggests exercise can improve executive functions in those with ADHD. Physical activity can activate the same brain areas responsible for impulsivity, working memory, and cognitive flexibility.^2,3 In turn, individuals with ADHD can experience increased clarity and focus.

Exercises for ADHD can help improve:

• Working memory
• Self-control
• Time management
• Organization
• Attention

Reduced Hyperactivity

Hyperactivity is a core symptom of ADHD that can interfere with daily living, with many individuals feeling restless and fidgety. Children with ADHD may struggle to sit still in class, while adults with ADHD may appear run by a “motor” or talk over others.

Exercise can help individuals manage hyperactivity at any age by providing an outlet for excessive energy. For example, some may benefit from taking brief walks throughout the day or engaging in sports after school. These small changes can help people feel less energized, which can promote healthy sleep routines, too.

Exercises for ADHD can help reduce symptoms of hyperactivity, such as:

• Constant fidgeting
• Excessive talking
• Inability to concentrate
• Impulsivity
• Excessive movement
• Difficulty staying seated or sitting still
• Extreme restlessness
• Interrupting conversations

Emotion Regulation

Individuals with ADHD may experience emotional dysregulation, meaning they struggle to control emotional responses. In many cases, their reactions may seem disproportionate to the cause. In the long term, these difficulties can exacerbate relationship conflict or lead to impulsive behavior.

For those struggling with this symptom of ADHD, exercise provides a sense of calm by releasing “feel good’ hormones like endorphins. Engaging in even simple activities can promote relaxation and balance, helping individuals regain a sense of control over their emotions.

Exercises for ADHD can help improve symptoms of emotional dysregulation, including:

• Crying easily or being “overly sensitive”
• High levels of anxiety
• Depression
• Shame 
• Anger
• Self-harm
• Substance use

Dopamine Boosts

Working out with ADHD also boosts dopamine, a neurotransmitter responsible for rewards and motivation. Dopamine deficiencies are common in people with ADHD, often contributing to low task motivation, difficulties focusing, and other core symptoms of ADHD. 

Instead of seeking impulsive or disruptive dopamine-boosting behavior (i.e., compulsive shopping or risky actions), exercise can provide a natural and healthy source of pleasure. Plus, even simple activities, like walking or dancing to your favorite music, can count as movement. 

Exercises for ADHD can help improve symptoms of low dopamine, including:

• Lack of motivation
• Difficulty feeling pleasure
• Sudden mood swings
• Fatigue
• Difficulty concentrating
• Depression and feelings of hopelessness
• Trouble sleeping

Decreased Depression

Many individuals with ADHD experience symptoms of depression. As with emotional dysregulation, endorphins released during physical activity can improve mood for nearly 15% of children and 19% of adults with co-occurring ADHD and depression.^4,5

Reduced Anxiety

Like depression, ADHD and anxiety often co-occur, with stats indicating that 18% of children and 47.1% of adults experience these conditions together.⁵ Luckily, individuals can experience some relief from exercise, as movement can reduce stress and worry associated with anxiety symptoms. In turn, reduced anxiety makes space for improved focus and cognitive ability for those with ADHD.

Anger Management

People may experience ADHD and anger because of emotional dysregulation, with some research showing higher rates of intermittent explosive disorders in those with ADHD than in the general population.^1,5

For those struggling with anger management, exercise can lower blood pressure and anxieties related to stress. With regular practice, individuals can better manage emotional responses when facing difficulties or unexpected challenges. Aerobic exercise can be especially helpful in combating hostility.⁶

Reduced Insomnia & Sleep Disturbances

ADHD and insomnia can be co-occurring, as sleep disorders are common in those with ADHD. Many may struggle with falling or staying asleep, especially individuals with hyperactive-impulsive ADHD symptoms.

As mentioned, exercise provides a source of relaxation as individuals reduce hyperactivity through movement. Physical activity spread throughout the day can balance energy levels, allowing people with ADHD to feel more tired at night.⁷

Can Exercise for ADHD Replace Medications?

Research indicates exercises for ADHD can be helpful alternatives or additional treatment options.⁸  Exercise impacts the brain similarly to ADHD medications by encouraging the production of dopamine, norepinephrine, and serotonin. 

Typically, exercise is best alongside medication. However, not everyone benefits from or agrees with pharmaceutical interventions. In these cases, physical activity can provide support alongside other traditional therapeutic methods. Always consult with healthcare professionals when exploring treatment for ADHD.

Barriers to Exercises for ADHD

Individuals with ADHD may face challenges when attempting to exercise, as some symptoms can impact their ability to stay motivated. Because executive functions are important for forming habits, they may struggle to adopt long-lasting routines. However, dedication and support can go a long way in sustaining efforts.

ADHD symptoms that can make exercise challenging include:

• Poor time management: Because routine requires time management, regular exercise can be difficult for those with ADHD.
• Sensory overload: Gyms can be overstimulating for some individuals with ADHD because of the loud noises, lights, and activity. Experiencing ADHD sensory overload can result in negative associations with exercise.
• Difficulty following instructions: Some activities have specific instructions and rules to ensure safety. Individuals with ADHD may become easily frustrated by these complicated or time-consuming exercises.
• Boredom: Certain exercises, like yoga, can be repetitive and slow. Individuals with ADHD may struggle with staying interested.
• Low self-esteem: Low self-esteem can impact body image, and some individuals with ADHD may avoid exercise because of these negative self-beliefs.
• Being unable to wait: Gyms tend to be shared spaces, so individuals must often wait to use machines or weights. Some with ADHD may become frustrated when met with barriers to their planned activities.
• Forgetfulness: Someone with ADHD may intend to exercise but forget necessary items at home, like a yoga mat, workout clothes, or running shoes.
• Sustaining mental effort: Exercise can often require sustained focus. Some individuals with ADHD may avoid committing to activities they anticipate will require mental effort.
• Distractibility: Thoughts or outside stimuli may easily distract individuals with ADHD while exercising. For example, they may stop mid-activity to switch to a different one.
• Excessive talking: Gyms, classes, and organized sports have a social element. Some people with ADHD may become distracted by talking instead of completing the exercise tasks.

Exercise & ADHD: Finding the Best Activities

Much like medication, the positive effects of exercise are temporary, meaning consistent exercise is important. Individuals with ADHD may benefit from adding movement into their schedule about four to five days a week, aiming for at least 30 to 40 minutes each session. Explore variety to avoid boredom and increase the likelihood of prolonged success.

Complex exercises that require mindfulness can help boost focus, while cardio and strength training can offer outlets for energy. Determining the best exercise for ADHD may take time, but the outcomes are worth the effort.

Below are eight tips for learning how to exercise with ADHD:

1. Try high-intensity interval training (HIIT): HIIT routines can be quick and involve moving through multiple different exercises, which can help prevent boredom.
2. Start biking: Exercising in nature can help you avoid the sensory overload and distraction of a gym setting. 
3. Join a team sport: Team sports like kickball combine exercise with the opportunity to socialize. Teams can also provide accountability so you stay motivated.
4. Engage in martial arts: Martial arts focus on a mind-body connection. Engaging in movement alongside mindfulness may help address symptoms associated with ADHD, including poor focus and concentration.
5. Start strength training: Weightlifting targets different body parts, providing variety and novelty each day of the week. Try weightlifting with a partner for support and accountability.
6. Practice yoga: While not everyone enjoys the intricacy of yoga, some individuals with ADHD may benefit from the sensory-safe environment of a traditional yoga studio.
7. Dance: Dance can stimulate both the body and mind through abstract and free movement. Dancing can be more formal or relaxed when performed at home.
8. Consider rock climbing: Rock climbing incorporates mindful focus into physical movement to boost mind-body awareness. These skills can help those with ADHD fine-tune their concentration skills.

How to Find Professional Support for ADHD

Individuals should consider seeking professional help to address any negative symptoms associated with their ADHD symptoms. Finding a neurodiversity-affirming therapist is a positive first step, as these providers understand the nuances of living with ADHD. You can use an online therapist directory or online therapy platform to find a therapist specializing in ADHD treatment. 

Medication can be an additional support option, so consider seeing a psychiatrist if you want to learn more about pharmaceutical interventions. Online psychiatrist options are also available for those with limited access to mental health care.